Workout 20491

Created: July 31, 2026

Description:

For time:
2 muscle ups
2 back squats
4 muscle ups
4 back squats
6 muscle ups
6 back squats
8 muscle ups
8 back squats
6 muscle ups
6 back squats
4 muscle ups
4 back squats
2 muscle ups
2 back squats

♀ 155 lb
♂ 225 lb
Stimulus and Strategy:
Today's workout is a couplet of a higher skill gymnastics movement and moderate to heavy back squats. Aim to complete your first set of muscle ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.
Intermediate option:
For time:
1 muscle up
2 back squats
2 muscle ups
4 back squats
3 muscle ups
6 back squats
4 muscle ups
8 back squats
3 muscle ups
6 back squats
2 muscle ups
4 back squats
1 muscle up
2 back squats

♀ 105 lb
♂ 155 lb
Beginner option:
For time:
2 ring rows + 2 foot assisted ring dips
2 back squats
4 ring rows + 4 foot assisted ring dips
4 back squats
6 ring rows + 6 foot assisted ring dips
6 back squats
8 ring rows + 8 foot assisted ring dips
8 back squats
6 ring rows + 6 foot assisted ring dips
6 back squats
4 ring rows + 4 foot assisted ring dips
4 back squats
2 ring rows + 2 foot assisted ring dips
2 back squats

♀ 45 lb
♂ 65 lb
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